Too
much sugar is bad for you. It has been linked to obesity, heart
disease, diabetes, depression, acne, and even cancer. But
switching to artificial sweeteners to lower your total sugar use may
present even more health risks.
The
current theory is that along with too many calories from a high sugar
diet, the blood sugar surge after a high sugar snack is the reason
for many of the negative health impacts. This surge releases insulin
which in turn forces the extra sugar calories directly into fat cells
in our body and also increases damage to the lining of our blood
vessels.
If
too much sugar leads to obesity, diabetes, and heart disease, it
would make sense that decreasing both total calories and the blood
sugar spikes should be a plus for our health. And artificially
sweetened drinks sound ideal. They satisfy that craving for something
sweet without the harmful potential of sugar.
However
a 2015 study of 100,000 women followed for 8 years revealed a 30%
increase in the death rate (mainly from heart disease) in those
drinking two or more diet sodas a day.
And
last month another study confirmed the health risks when it
highlighted a 25% increase in strokes in that same group drinking
more than two diet sodas a day.
The
common factor in heart attacks and strokes is small blood vessel
disease. It doesn’t make a lot of sense. Less sugar should
translate to less blood vessel damage not more.
Further
investigation suggests it is the colon bacteria, our microbiome, that
holds the missing piece to the puzzle. The food we eat is never
completely absorbed by our upper digestive tract and the “leftovers”
make their way to the colon where they provide a food source
for the many types of bacteria.
Artificial
sweeteners impact the microbiome in two ways. First they change the
balance of the colon’s bacterial community, directly suppressing
the “good” bacteria which digest dietary fiber providing us with
health promoting short chain fatty acids. And at the same time they
directly stimulate the growth of “bad” bacteria, the source of
blood vessel harming toxic molecules.
It
is a deadly combination. Decrease the production of fatty acids which
lower cholesterol and moderate high blood pressure, protecting our
blood vessels, and increase the level of toxic molecules that
directly harm the blood vessels as they rev up the immune system and
body wide inflammation.
And
beyond strokes, there is the increased risk of dementia,
another small blood vessel disease, also more common as the intake of
artificially sweetened sodas increases.
Can
you do anything to blunt the risk of these artificially sweetened
drinks?
No,
nothing lessens the effect of artificial sweeteners on the
microbiome. Although it is boring, water is your only real
alternative. Between meals, when you are thirsty, make yourself
a cup of tea or grab a glass of water instead of that soda (sweetened
or diet). For variety, perhaps a carbonated water drink such as
LaCroix (carbonated water, flavorings) - no sugar or artificial
sweeteners to worry about.
The
only logical role for diet drinks is in weaning yourself off sugar
based drinks of all types, in the transition to water and other
healthier beverages. That is as a crutch in that process (analogous
to using nicorette gum to help stop cigarettes)
Real
sugar sweetened drinks can be healthier than those artificially
sweetened if used as part of a meal which blunts the speed of
absorption. Otherwise they are just as harmful, the only
difference being their effects are via a direct impact on insulin and
fat metabolism, not indirectly via the colon bacteria.
Another
option for a sugar-ed soda is as an energy drink when you are
exercising (when they are rapidly metabolized by your exercising
muscles without needing insulin).
http://www.drmirkin.com/nutrition/artificial-sweeteners-weight-gain-and-diabetes.html
Additional references after article published.
Artificial sugars make you want more sugar!! https://nutritionfacts.org/2020/01/14/why-drinking-diet-soda-makes-you-crave-sugar/
Effect of sucralose on the microbiome. https://nutritionfacts.org/video/flashback-friday-effect-of-sucralose-splenda-on-the-microbiome/
http://www.drmirkin.com/nutrition/artificial-sweeteners-weight-gain-and-diabetes.html
Additional references after article published.
Artificial sugars make you want more sugar!! https://nutritionfacts.org/2020/01/14/why-drinking-diet-soda-makes-you-crave-sugar/
Effect of sucralose on the microbiome. https://nutritionfacts.org/video/flashback-friday-effect-of-sucralose-splenda-on-the-microbiome/
